Favorite Forearm Mass Builders

[MonStar1023]

I was wondering what you all's opinion is the best exercise to really thicken up your forearms.. I would definitely have to say either behind-back barbell wrist curls, because you can handle the most weight, or a typical wrist roller.

 

[edgecrusher]

wrist roller is good. I also like to do reverse curls and static holds w/ the thick bar. (I think it is called an apallon's axle.)

 

[MonStar1023]

Static holds with a thick bar? Static hold are just when you hold the bar until your grip gives out am I correct? I am thinking about doing this with a standard barbell with around 300-400 lbs. and see how long I can manage to do it. The thing is that I dont have a power rack and I workout in my basement so static holds are hard down there.

 

[edgecrusher]

Static holds with a thick bar? Static hold are just when you hold the bar until your grip gives out am I correct? I am thinking about doing this with a standard barbell with around 300-400 lbs. and see how long I can manage to do it. The thing is that I dont have a power rack and I workout in my basement so static holds are hard down there.

Yup that's all a static hold is. Great exercise, but let me say 300 lbs can get heavy pretty quick. One way you could so them in your basement, is to just put the weight down on the actual bench part of your bench (the spot you lie on.) just be careful not to let the bar topple over, when you put it down. Another thing you can do, is if the pegs on your bech apparatus are adjustable, you can lower them all the way and use them.

 

[MonStar1023]

Yeah aight bro I just figured out a way to do them, thanks. Do they work your entire forearm complex? The other day I used a fucking hand gripper and held it for 3-4 minutes and DAMN! I was sore for like 3-4 days afterwards. I never would have guess static holds blasted your forearms more than wrist curls, etc. Thanks bro.

 

[maxellyz]

Wrist Curl,Barbell,Palms Up

Wrist Curl,Barbell,Palms Down

Wrist Curl (Wrist Flexion),Neutral Grip

Wrist Curl,Dumbbells,Palm Down

Wrist Roller

 

[edgecrusher]

If you want to make the exercise even more interesting, try using a thick bar. Or if you workout at home, just wrap a towel around the bar. You will however have to lower the poundage somewhat.

 

[oompha-loompha]

forearm builders??

Ever think of whackin it
J/K behind the back wrist curls.

 

[The mann]

wrist rollers and reverse curls

 

[WarriorPL]

how are wrist rollers done??


~WizKid